The training cycle
I recently attended my first powerlifting meet and it didn't went well. I found out that I had to work a lot harder and maybe go back to the basics. In this training cycle, I'm going to lower the weights and increase the volume a lot. Also I'm going to add assistance exercises that I never used before.
This training cycle will, hopefully, built some muscle to prepare my body for the next training cycle which will be a strength builder. I will not monitor my bodyweight at all. I will eat my ass off in between training sessions.
This will be a 19 week training cycle and I will probably attend one or two powerlifiting meets along the way. However, I will attend these meets to gain experience, not to perform.
Here are my current maxes (15th of August 2016)
- Low bar Squat: 465lbs (201.9kg)
- High bar Squats: 415lbs (188.2kg)
- Bench press: 305lbs (138.3kg)
- Sumo deadlift: 605lbs (274.4kg)
- Conventional deadlift: 495lbs (224.5kg)
These maxes were performed at arround 180lbs (81.6kg) bodyweigth
In this training cycle, my main lifts will be the high bar squat, the stiff leg deadlift, the standing strict overhead press and the close grip bench press. I will train those in sets of 10 reps starting with 3 to 5 sets, working my way up to 10 sets with a constant weight through the weeks. I will perform my assistance exercises with rep ranges from 10 to 20 reps.
With this kind of rep scheme, I hope tho increase my workload capacity before I hit the heavy loads in my next training cycle.